BA Athletics Club News Digest 5th October 2015

Events:

Saturday 10th October - Men's and Ladies Surrey League matches -
both at Roundshaw Common (mapped*)

Saturday 17th October - Milocarian XC RMAS, Sandhurst (mapped*)

20th to race day 23rd October - World Airline Road Race Dubai (mapped*)

New members and non-members of all fitness levels and abilities are welcome
at all of these events. The full diary of club featured
events is on the club website at:
http://www.barunner.org.uk/Event Diary.shtml. Updated 14th September.

London Marathon 2016 Opportunities

Many of you will be thinking of pounding the streets of London next Spring.
Should your application have been unsuccessful, there might be a second chance......

The BA Athletics Club provides the London Marathon with over one hundred
marshals. In return LM provide us with some additional places that we can
allocate to our members. Therefore we have a limited number of places to hand
out in December or early in the New Year. The decision as to who will be
allocated places will be taken by the BA Athletics Club committee and priority
will consider the following criteria:

Those who have helped BAAC marshaling in previous years and been
unsuccessful in the ballot,

BA Athletics Club members who regularly support club events,

Paid up BA Athletics Club members,

People who have been unsuccessful through the ballot,

Family or Friends of people who meet the criteria above.

If you want to be considered for a place, think about which of those
categories apply to you! Then contact me on
stevehillier@msn.com.

Anyone offered and accepting a club space will be expected to pay the normal
entry fee for the Marathon, to provide a minimum of two marshals to the BAAC to
assist with the 2016 London Marathon and will be invited to contribute to this
digest with their aims and experiences training and running the Marathon.

Heston Venue Essential Maintenance

Essential maintenance needs to be carried out over the next couple of weeks
at the Heston Venue (Concorde Club). As a consequence:

The venue will be closed on Saturday 10th October,

From 5th to 17th October the main bar area and conference rooms will be out
of action. The kitchens and bars WILL remain open with access via the entrance
to the Foyer Bar (as if going to an event in the Hall),

The Athletics Club will reduce its use of club facilities during this time
BUT will continue to meet for informal socials at the venue after Wednesday
evening runs on 7th and 14th.

Dream Mile 1st October 2015

Hi All,

What a perfect day for a run! The conditions were perfect for some fast times
as the wind was finally blowing in the right direction to give the runners a
boost. Vaneeta Cro returned after missing September’s run with yet another PB,
knocking off a further 18 seconds from her PB (11:38). There was no other PB’s,
but Matt Stratful was only 2 seconds away with a time of 5:45, making this his
second fastest time. It was also great to see 2 new competitors this month. Toby
Houghton has been seen out practicing over the last few months, but never
officially recorded a time until this month and come in at around 6:16. Colin
Russell has been out recruiting runners for the mile and Nilesh Mistry opened
his account with a time of 6:19. Hope to see you both back next month.

Runner

Previous Best Time

Last recorded time

01-Oct-15

Difference

Best Time

Neil Frediani

00:06:34

00:07:16

00:07:07

-59 seconds

00:06:34

Toby Houghton

00:06:55

00:06:55

00:06:16

-39 seconds

00:06:16

Bernard Sexton

00:05:16

00:05:49

00:05:28

-29 seconds

00:05:16

Matthew Stratful

00:05:43

00:05:54

00:05:45

-18 seconds

00:05:43

Vaneeta Cro

00:14:33

00:11:56

00:11:38

-18 seconds

00:11:38

Chris Kelly

00:05:42

00:05:42

00:05:52

-08 seconds

00:05:42

Simon Ashford

00:06:18

00:06:18

00:06:45

-04 seconds

00:06:18

Nilesh Mistry

n/a

n/a

00:06:19

n/a

00:06:19

Paul Knechtl

00:04:56

00:05:06

00:05:29

+20 seconds

00:04:56

Paul Knechtl

Cross Country Events

Note that the first men's Surrey League match will take place at Roundshaw
Common at 3pm
on Saturday 10th October not the location previously promoted. This website
would appear to confirm that although has little other information:
http://surreyleague.org/
. Men - please advise Neil
Frediani of planned or possible attendance. Ladies advise
Clara (clarapn@aol.com).

Also we have been invited to compete in the Milocarians Cross
Country event at Sandhurst on Saturday 17th Oct. We will be competing against
Milocarian AC, Thames Hare & Hounds AC, Runnymede Runners AC, Sandhurst AC and
Bank AC. This is a thoroughly enjoyable run over an undulating course of
some six miles. Teams need to arrive by 12:30. There are shower and
changing facilities. Excellent refreshments will be provided after the
match. Prizes will also be awarded after the event. In order to gain access to
the site we need to supply details of competitors and their vehicles by the end
of the first week in October.

If you want to compete, please contact me or
Neil Frediani by Wednesday 7th October at the very latest.

The post code for RMAS, Camberley is GU15 4PQ. The Staff College Entrance
Gate is on the A30 and can be easily found once in Camberley. Persons driving
into Camberley from the London direction will see this very prominent entrance
gate on the right hand side. There is a traffic light at this entrance. Persons
attending the cross country event should enter RMAS by this entrance (shown as
Staff College Gate). The attendance lists will be held at this gate. The route
to the car park for the match will be well marked from the entrance.

The Royal Borough of Kingston 10 Mile Results

This was the inaugural run of the rather grandly titled Royal Borough of
Kingston 10 Mile race.

For many there it was a rare opportunity to race a 10mile
event (of which there are too few) despite the absence of the Cabbage Patch 10
due to the rugby world cup effect on Twickenham. The weather was absolutely
perfect no wind, no rain just sunshine and a slight chill in the air.

The first
2 miles were as they say in cycling ‘technical’ in that we did lots of twists,
turns, unders and overs before escaping Kingston and setting off along the tow
path to Hampton Court and over the neighbouring bridge. The next few miles
involved a number of side road crossings which were marshalled well when
required and included a left turn back towards Kingston along the Portsmouth
Road. The last mile or so took us back along the river before diverting towards
the market square for the finish.

I have never known so many of the other
runners at an event as there were a number of people from BA (see below),
Runnymede Runners and Bedfont Lakes parkrun and just about everyone did a good
time. I was so amazed to knock nearly 6mins off my previous recorded pb that I
kept checking the distance on my watch. I recorded it as a tiny bit over
distance.

Finishers included:

Finisher

Gun Time

Chip Time

Place(of 489)

Club / Comment

Lissa Pritchard

1:21:37 chip time

1:21:26 in

180th

BAAC

Neil Frediani

1:24:02 chip time

1:23:42 (pb by nearly 6 minutes!) in

219th

BAAC

Piers Keenleyside

1:18:53 chip time

1:18:34

Representing Ealing Eagles and having run 9 miles to the start!

Craig Lunnon

1:19:51 chip time

1:19:40

BA

Chris Evans

1:22:32 chip time

1:22:24

BA

Emma Parkes

1:23:27 chip time

1:23:16

BA

I hope it takes place again next year.

Neil Frediani

and...

I ran the new 10 mile road race in Kingston today. The course was very
similar to other races held in the area - e.g. Kingston Breakfast Run, Harry
Hawkes 10, Hampton Court Place Half etc. being basically a loop over Kingston
Bridge along the towpath to Hampton Court Bridge and then back along the road to
Kingston. A very flat course. We had cool but sunny weather with the start at
8:30 from Kingston Market Place. I was doing some last minute distance training
for the York Marathon next weekend so opted to run from my home in Ealing to the
start. This meant getting up before 6:00am and leaving the house for a gentle
jog to the start just after 6:30 - it turned out to be just over 8.5 miles. I
got the 65 bus back home.

Piers Keenleyside

Report of the Berlin Marathon 27th September

Hi Guys,

I rocked up to Berlin for the 42nd official Berlin marathon, which
considering there was 42km to run seemed quite appropriate. It was quite
hot in the sun, so I spent most of the time trying to find shade.

I took the first half at a steady pace and came in at 1:45:55, knowing I
would have to push to get under 3:30. After 32km I pushed to see what I
had left in the tank, but couldn't improve my 5min/km pace by much. Going
into the 40km mark I was very close, but cramp got the better of me, and I had
to stop for a minute. In the end I got a negative split and finished with
an official PB of 3:31:04*.

It's a great race for getting a good time, but there isn't much to see during
the race, and the km markers are quite hard to see. Can't beat getting an
Erdinger (non-alcoholic) Beer at the end though!

Cheers,

Ben Chaytow

Ed:*Perhaps the additional 195m after the
42k took you the extra 1min 5?

Club parkrun results for Saturday 3rd October 2015

3rd Oct 2015

Family, Friends,+

Time

parkrun

Comment

Grade

Alan

Anderson

31:46

Gunnersbury

1min better than last week

66%

Tony

Barnwell

30:53

Wycombe Rye

59%

Caroline

Cockram

42:16

Bedfont Lakes

38%

John

Coffey

25:01

Woking

run #185

73%

Jonathan

Cox

21:40

Bushy Park

70%

Ian

Cunningham

volunteer

Bushy Park

funnel manager

Scott

Davison

23:07

Bedfont Lakes

run #131

61%

David

Duggan

42:18

Bedfont Lakes

run #117

36%

Denis

Foxley

25:05

Harrow

run #18

68%

Joan

Foxley

32:56

Harrow

run #10

63%

Neil

Frediani

34:25

Bedfont Lakes

handicapped by slow dog

46%

Alan

Friar

25:31

Reading

run #174

70%

Adrian

Haines

17:54

Horsham

third week in a row

81%

Colin

Haylock

18:52

Bushy Park

all time parkrun pb

76%

Roderick

Hoffman

28:35

Tring

the steep hill is still there ! (though the cows were elsewhere)

54%

Kevin

Holland

28:53

Woking

run #25

59%

Sharon

Kassemzadeh

22:35

Casssiobury

run #9

86%

Piers

Keenleyside

23:09

Gunnersbury

run #113

68%

Chris

Kelly

19:54

Reading

plus barcode scanning

74%

Kerstin

Luksch

21:03

Gunnersbury

leads female points table

71%

Geoff

Miles

25:57

Osterley

run #249

64%

Steve

Newell

29:45

Gunnersbury

30' pacer

60%

Joe

Nolan

37:00

Black Park

37' pacer

43%

Tom

Rowley

volunteer

Woking

marshal

Richard

Ruffell

20:15

Cassiobury

parkrun pb, run #90

75%

Sreeram

Sethuraman

25:45

Upton Court

51%

Jeremy

Short

23:19

Crane Park

65%

Fiona

Smith

29:41

Harrow

pb, run #16

52%

Janet

Smith

32:11

Black Park

best WMA score at Black Park

52%

Steve

Taylor

23:15

Northala Fields

run #40

64%

Graham

Taylor

volunteer

Savill Garden Jun

The weather was generally ideal for running this weekend with cool and calm
conditions and generally dry underfoot.

Colin Haylock has been an occasional parkrunner since 2008 but he had never
previously run faster than he did (18:52) at Bushy Park on the 11th anniversary
run this Saturday. Bushy regular Ian Cunningham put in a volunteering
shift as funnel manager and probably had a busy time with over 1100 runners.

Richard Ruffell returned from holiday and made a beeline for Cassiobury Park
(20:15) for his 90th parkrun and produced his best ever time there or any of the
other 44 parkruns he has visited on tour. Sharon Kassemzadeh who certainly
used to be a member and must be thinking of rejoining, surely, put in another
excellent performance (22:35) and a WMA score of 85.9%.

We are getting used to hearing of Adrian Haines in running quickly on
Saturday mornings and he was only four seconds off a course pb at Horsham this
week (18:54).

Chris Kelly ran without a dog at Reading (19:54). We have sometimes
wondered in the past if he has been towed round. Neil Frediani introduced his
canine companion to Bedfont Lakes (34:25) for a first outing. It can only
get better.

Pacing guru Joe Nolan rostered himself for a walk/run/jog group at Black Park
(37:00, on the nail) and Janet Smith finished ahead of him by nearly five
minutes and registered her best ever WMA score (52.1%) at Black Park.

Former BA staff member, Geoff Miles - event director at Osterley Park, is
closing in on his 250 vest.

Our club has never had a flourishing junior section but with the junior
parkruns becoming more popular there might be new opportunities. We will
probably need someone to coordinate the compilation of results which I suggest
are forwarded by the parents (or grandparents!). Melanie Holman's children
have run at Woodley recently and Graham Taylor was a volunteer at Savill Garden this weekend.

International parkrun day

It was parkrun's eleventh birthday last Saturday. Our attendees listed above
represent less than 0.02% of the 118156 parkrun runners worldwide and 0.03% of
the 10118 volunteers. But we did run at 2.37% of the 718 parkrun venues
worldwide.

All non-junior parkruns worldwide are now shown on the club map - including
additions like Rutland Water. I've also added a hyperlink to each
parkrun website and postcodes for the UK parkruns. Those shown in red have been
run by club members - click on them for details. Those in green haven't yet been
run by club members - use Google maps to get directions. Reminder:
https://www.google.com/maps/d/edit?mid=z31P-sSECWno.kIIgdFzUuZAo&usp=sharing

Roderick Hoffman

The 11th anniversary of parkrun, celebrated by International parkrun day, on
Saturday 3rd October coincided with our pacer day (first Saturday of every
month) at Black Park. We extended the 19-33 squadron with the addition of 35 and
37 pacers after many requests helping many more to new PBs and fastest times in
a while ! Pacer day attracts many more runners every month (531 total this
week). I ran as 37 pacer 'training' some new recruits - we still had 71
runners behind so we are hoping to add a 39 before long as well. See pic
by George Mardall.

Joe Nolan

Ed: Three UK parkruns, including nearby Aldenham, had fewer
than 30 runners last Saturday. Joe is close to having more pacers than those
parkruns have runners!

Meet the Committee...

No space this week, should be back next week {thanks Joe, SteveH and
others!}.

COACHING CORNER - "THINK SOCKET TO POCKET"

Upper body mechanics can make or break an efficient run. For starters,
imagine a line being drawn straight down the centre of your body dividing your
body from right to left. This is called your midline. Swinging your arms, or as
little as your hands over that midline, usually causes your upper body to follow
in a twisting motion back and forth over the midline. This is energy that could
be used to run quicker. Holding your arms a bit wider than your hips can help
eliminate the hands and upper body torque over the midline. Another energy
saving tip with your arm movement, is the range of motion in which your arms
swing. Think, pocket to socket. Holding your arms at 90 degrees, bringing your
thumb from eye socket to pocket in a continuous repetition. That is about the
range of motion your arms should swing in movement to help decrease any extra
energy expenditure. Too much arm swing creates too much lateral motion, taking
you off your course. Efficient arm swing and upper body rotation will help you
travel in a straight line and get from A to B faster.

Joe Nolan

Coaching Opportunities - Coach & Officials Education Programme - South East
and East Area - October Update

England Athletics are offering a range of coaching and officials training
programmes in the coming months. If you want to apply for one of these courses,
BAAC are happy to consider helping with the fees for club members. Let me know
if you are interested.

Better Times - BA runners get quicker with age, and the clock helps !

Well, I don't know what's going on ....after taking 4mins off my half
marathon PB a month ago in Maidenhead, I ran my fastest parkrun for 4 years a
fortnight ago and then on Sunday, in excellent running conditions, the South
Bucks 10k ran my fastest 10k this year (had set my PB just last year at this
event) - great to see the BA clock greeting me again yesterday with a pleasing
47m34s.